MFIT Principles:
22 Sabina Rafaelle F. Peralta, 11 - St. Blandina
Mode:
External resistance activities:
DAY 1: Core
Planking
- Planking is a fitness trend that involves holding a push-up position with the body straight and
rigid, resting on the elbows and toes. It is a popular exercise for building core strength and
stability.
Russian twist
- The Russian twist is an exercise that involves sitting on the floor with knees bent, leaning back
slightly, and twisting the torso from side to side while holding a weight or medicine ball. It targets
the obliques and helps improve core strength and stability.
Standing bird dog
- The standing bird dog is an exercise that involves standing on one leg and extending the opposite
arm straight out in front, while keeping the body balanced and stable. It helps improve core
strength, balance, and stability.
Sit ups
- Sit-ups are a classic abdominal exercise that involves lying on your back, bending your knees, and
lifting your torso off the floor by contracting your abdominal muscles. This exercise is commonly
used to strengthen the core and improve overall abdominal strength.
DAY 2: Legs
Lunges
- Lunges are a lower body exercise that involves stepping forward with one leg and lowering your
body until both knees are bent at a 90-degree angle. This exercise targets the quadriceps,
hamstrings, and glutes, and helps improve lower body strength and stability.
Standing calf raises
- Standing calf raises are a lower body exercise that involves standing with your feet flat on the
ground and then raising your heels as high as possible by pushing through the balls of your feet.
This exercise primarily targets the calf muscles and helps to improve calf strength and stability.
Bulgarian split squats
- Bulgarian split squats are a lower body exercise that involves standing in a split stance with one
foot elevated behind you on a bench or platform, and then lowering your body into a lunge
position. This exercise targets the quadriceps, hamstrings, and glutes, and helps improve lower
body strength and stability.
Squats
- Squats are a lower body exercise that involves bending the knees and lowering the body into a
seated position, then returning to a standing position. This exercise targets the quadriceps,
hamstrings, and glutes, and is widely used to strengthen the lower body and improve overall leg
strength.
DAY 3: Arms
Hammer curl
- The hammer curl is an arm exercise that involves holding a dumbbell in each hand with a neutral
grip (palms facing each other) and curling the weights up towards the shoulders. This exercise
primarily targets the biceps and forearms, helping to improve arm strength and muscle definition.
Tricep dips
- Tricep dips are a bodyweight exercise that targets the triceps, chest, and shoulders. This exercise
involves lowering and raising your body using your arms on a stable surface, such as parallel bars
or a bench. Tricep dips are an effective way to strengthen and tone the triceps muscles.
Shoulder press
- Shoulder press is a weight training exercise that targets the shoulder muscles. It involves lifting a
weight, such as a dumbbell or barbell, from shoulder height to an overhead position. This exercise
primarily works the deltoid muscles of the shoulders and also engages the triceps and upper back
muscles.
Internal resistance activities
Day 1: Core
High knees
- High knees is a cardiovascular exercise that involves running in place while lifting the knees as
high as possible with each step. This exercise helps to elevate the heart rate, improve lower body
strength, and enhance coordination and agility. High knees are often used as part of warm-up
routines or in interval training workouts.
Day 2: Legs
Wall sits
- Wall sits are an isometric exercise that targets the quadriceps, hamstrings, and glutes. To perform
a wall sit, you lean against a wall and slide down into a seated position, with your thighs parallel
to the ground and your back flat against the wall. This exercise helps to build lower body strength
and endurance.
Glute bridge
- Glute bridge is a strength training exercise that targets the glutes, hamstrings, and lower back. To
perform a glute bridge, you lie on your back with your knees bent and feet flat on the floor, then
lift your hips off the ground by squeezing your glutes, creating a straight line from your shoulders
to your knees. This exercise helps to improve hip stability, strengthen the glutes, and can also help
alleviate lower back pain.
Leg raises
- Leg raises are a core-strengthening exercise that targets the lower abdominal muscles. To perform
leg raises, you lie on your back and lift your legs upward while keeping them straight, then lower
them back down without touching the ground. This exercise helps to improve core strength and
stability, and it also engages the hip flexors.
Day 3: Arms
Concentration curls
- Concentration curls are a biceps isolation exercise that involves using a dumbbell to target the
biceps muscle. To perform concentration curls, you sit on a bench with your legs spread apart,
place your elbow on the inside of your thigh and then curl the weight upward, focusing on the
contraction of the biceps. This exercise helps to improve biceps strength and muscle definition.
Tricep kickbacks
- Tricep kickbacks are a strength training exercise that targets the triceps muscles. To perform
tricep kickbacks, you typically hold a dumbbell in each hand, hinge forward at the hips, and then
extend your arms behind you while keeping your upper arms stationary. This movement engages
and strengthens the triceps, helping to improve arm definition and strength.
Tricep bench dips
- Tricep bench dips are a bodyweight exercise that targets the triceps, shoulders, and chest. To
perform tricep bench dips, you typically position your hands on a bench or chair behind you, with
your legs extended in front of you. Then, you lower your body by bending your elbows until your
upper arms are parallel to the ground, and then push back up to the starting position. This exercise
helps to strengthen and tone the triceps and can be adjusted to accommodate different fitness
levels.
Frequency:
Day 1 (Jan 10 2024, wednesday):
Pre workout:
3 - 5 minute run
External:
Planking 40 sec
Russian twist 10 reps
Bird dog (standing)10 reps
Sit ups 8 reps
Internal:
jumping Jack's 15 reps
High kness 20 reps
Day 2 (Jan 22 2024, Monday):
Pre-workout:
Stationary bike ( 3 min )
Walking ( 3 min 3km/h )
External:
Lunges ( 15 reps )
Standing calf raises ( 20 reps )
Bulgarian split squats ( 10 reps )
Squats ( 20 reps )
Internal:
Wall sits ( 30 sec )
Glute bridge ( 15 reps )
Leg raises ( 10 reps each )
Day 3: ( Jan 23 2024, Tuesday )
Pre-workout:
Stationary bike ( 3 min )
Walking ( 3 min 3km/h )
External:
Hammer curl ( 20 reps )
Bicep curl ( 20 reps )
Tricep dips ( 10 reps each )
Shoulder press ( 10 reps )
Internal:
Concentration curls ( 10 reps each )
Tricep kickbacks ( 10 reps each )
Tricep dips ( 10 reps )
Intensity:
Body type: mesomorph
Intensity: Low intensity
- Low intensity refers to physical activity or exercise that is performed at a relatively gentle or
moderate level, where the heart rate and breathing rate remain relatively low. Low-intensity
exercise is often used for recovery, warm-up, or for individuals who are new to exercise or have
physical limitations. Examples of low-intensity activities include walking, gentle yoga, leisurely
cycling, and light stretching.
Day 1 Core ( LOW INTENSITY )
Pre workout:
3 - 5 minute run
External:
Planking 40 sec
Russian twist 10 reps
Bird dog (standing)10 reps
Sit ups 8 reps
Internal:
High kness 20 reps
Day 2 Legs: (LOW INTENSITY)
Pre-workout:
Stationary bike ( 3 min )
Walking ( 3 min 3km/h )
External:
Lunges ( 15 reps )
Standing calf raises ( 20 reps )
Bulgarian split squats ( 10 reps )
Squats ( 20 reps )
Internal:
Wall sits ( 30 sec )
Glute bridge ( 15 reps )
Leg raises ( 10 reps each )
Day 3: Arms ( LOW INTENSITY )
Pre-workout:
Stationary bike ( 3 min )
Walking ( 3 min 3km/h )
External:
Hammer curl ( 20 reps )
Bicep curl ( 20 reps )
Tricep dips ( 10 reps each )
Shoulder press ( 10 reps )
Internal:
Concentration curls ( 10 reps each )
Tricep kickbacks ( 10 reps each )
Tricep dips ( 10 reps )
Time:
Day 1:
The entire workout, including the pre-workout exercises, was allocated a total of one hour to complete.
Day 2:
The entire workout, including the pre-workout exercises, was allotted a total of one hour and 30 minutes
to complete.
Day 3:
The entirety of the workout session, which encompassed the main workout routine along with the
pre-workout exercises, was designated a total duration of one hour and 30 minutes to be completed.
